Low libido
Signs // Causes // Relief // No more help
If you recently experienced a drop in your libido, you may be wondering if it is simply a brief lull or a more serious sign of low libido.
It is normal for your needs to reflect and flow over time. Your libido may decrease when you are between relationships, whether you have your partner or dealing with work stress. Likewise, it could refer if you are in a new relationship, you feel extra-confident or rewatching Bridgerton.
It is also common that female libido slows down with age, especially during perimenopause and menopause. The research suggests Up to 55% of women experience a decrease in sexual desire during menopause.
So, what causes a low libido, and how can you increase your libido naturally? This is what we are here to discover.
Signs of low libido
There is no unique metric that defines a healthy libido, so focus on the way you feel on your current frequency. “Everyone’s libido is different, so” normal “really depends on what seems natural and fulfilling for you,” says Edmond Hakimi, doDoctor of internal medicine and medical director of Wellbridge.
Some common signs of low libido include:
- Persistent lack of interest in sexual activity
- Less sexual thoughts
- Difficulty in becoming excited
- Feel emotionally or physically disconnected during intimacy
“If these changes disturb you or affect your relationships, it could be a sign of low libido,” adds Hakimi. “The key is to pay attention to what you feel and if your desire corresponds to what you want for yourself and your relationship.”
What causes low libido in women?
If you are dealing with a libido lower than habit, a variety of physical, emotional and social factors could contribute. Here are some of the most common causes of low libido in women.
Stress
“Chronic stress is one of the biggest libido killers,” said Holly Wood, PHD, LMFTDoctor of human and sextotherapist certified ASECT based in San Clemente, in California.
“When you are constantly stressed by work, finances or other life pressures, your body releases stress hormones like cortisolWho can interfere with your ability to relax and enjoy sexual experiences. »»
Cortisol’s response aims to deal with immediate threats, ordering the release of adrenaline and blood sugar and priority of other bodily functions. But chronic stress can make this response constant, wreak havoc on your energy level and motivation, sidelined the reproductive function and causing physical symptoms such as tension and fatigue.
All this can make it more difficult to put yourself in the mood, says Wood.
Hormonal changes
“Hormones such as estrogens, progesterone and testosterone are major actors in sexual desire,” explains Hakimi. “When these hormones are balanced, libido tends to be stronger.”
But when hormones are imbalanceOr hormone levels start to decrease with age, you can notice changes in your libido. “During perimenopause and menopause, estrogen levels drop, which can cause vaginal drought and discomfort during sex, while the drop in testosterone levels can reduce sexual interest,” adds Hakimi.
Relational problems
If your relationship has been tense recently, this can alleviate your desire. “Unresolved conflicts, lack of communication or confidence problems with a partner can create an emotional distance, which can turn into physical distance,” explains Wood. “If you do not feel connected or safe in your relationship, it is natural that your desire for privacy decreases.”
Alcohol, smoking and other substances
A recent meta-analysisWho involved more than 50,000 women in seven studies, alcohol has increased the risk of sexual dysfunction in women by 74%.
“Although a drink or two can sometimes help people relax, excessive alcohol consumption can really reduce your libido over time,” says Wood. “Alcohol is a depressant, and drinking too much can interfere with the ability of the body to feel excitement.”
Smoking can also interfere with your libido. Research linked it to hormonal fluctuations which can cause sexual dysfunction in women. The consumption of recreational drugs can also cause long -term changes in the sexual function, adds wood.
Underlying health problems
Some chronic diseases can cause physical symptoms that make sexual activity less comfortable or desirable, says Wood. If you or your partner suffer from sexual dysfunction, this can also affect your libido. Negative past experiences and certain mental health problems (including depression, anxiety and negative body image) can also have an impact.
If you feel that you feel a sexual dysfunction which can be of medical or psychological origin, you should consult a health professional.
7 natural ways of increasing libido
No matter what causes low libido, there are a few simple measurements that you can take to try to recharge your libido. And even beyond the room, these healthy habits can help improve your general well-being and hormonal balance.
1. Practice mindfulness for stress relief
Keeping your level of stress under control can help prevent these cortisol tips which can disrupt hormonal balance. “To manage stress, try mindfulness practices as meditation Or Deep breathing exercisesSaid Hakimi.
You can start by practicing mindfulness in non -sexual situations, then gradually introduce these concepts during moments of intimacy: minimize distractions, focus on your breathing and form your attention on the moment.
2. Increase your physical activity
“The exercise benefits libido by improving blood flow,, Stimulating moodAnd Reduce stress – Factors that all improve sexual health, “explains Hakimi. “Regular physical activity also helps balance hormones and strengthens confidence in your body.”
To help stimulate libido, he says, your drive routine should include a mixture of:
3. Eat for sex life you want
The Western regime is indirectly linked to sexual dysfunction. Replacing it with the whole, balanced and rich in nutrients can help improve heart health, hormonal balance and energy levels – which can all influence libido.
Hakimi suggests focusing on whole foods such as fruits, vegetables, whole grains,, lean proteinAnd healthy fat. Although the evidence of specific foods that stimulate libido are limited, the current examples of the above include:
“On the other hand, a high diet processed foods And sugar can undermine your energy and negatively affect your hormones, ”adds Hakimi. In particular, excess sodium is negative associate With vascular health (blood flow) and should be consumed in moderation.
4. Consider certain supplements
In addition to a balanced nutritional plan, certain vitamins, minerals and other nutrients can also help support a healthy libido. Here are some that you may want to consider adding to your supplement routine:
- Zinc. Zinc deficiency was linked to a drop in testosterone levels and a lower sex function. (This is perhaps the reason why oysters have the reputation of aphrodisiac food – these are the Better source of food of this essential mineral, providing almost three times the daily value recommended by portion.) *
- Omega-3S. “Omega-3 fatty acids in fish such as salmon help reduce inflammation and improve traffic,” said Hakimi, which can benefit libido. *
- Ashwagandha. This adaptive grass supports healthy sleep And help your body adapt to stress. *
- Ginkgo Biloba. The extract from the Ginkgo leaves has been studied in Limited search To determine its effect on sexual function.
- Ginseng. Some studies have found favorable effects of this root on the excitement and improvement of sexual function in certain subpopulations. *
5. Aim at least seven hours of sleep
If you have not obtained enough closure, it could have an impact on your libido – but even a small change in your sleep schedule can help you. A study revealed that the participants who had an hour of additional sleep were 14% more likely To engage in sexual activity the next day.
“Sleep is crucial for a healthy libido,” says Hakimi. “Bad sleep disrupts hormone production and increases stress and fatigue, which can all reduce sexual desire.”
To support a healthy libido, Hakimi recommends targeting seven to nine o’clock in sleep per night. Limit the screen time, heavy meals and caffeine too close to bedtime, as they can interfere with the quality of sleep.
6. Give unhealthy habits
“Stop smoking and limiting alcohol can stimulate energy and blood flow, both supporting a healthy libido,” said Hakimi. And, of course, you will harvest a lot Other healthy advantages To start.
7. Strengthen your relationship
If you browse changes in your libido, it is important to maintain open communication with your partner. “Without communication, it is easy for misunderstandings or feelings of rejection to happen,” explains Hakimi. “Discuss what works, what’s wrong with and how you can work together to rebuild intimacy.”
Strengthening your emotional connection outside the room can also help improve libido. Small gestures like holding hands, hugs or deep conversations can make a big difference, he said.
Need more help?
“If you have tried these strategies and you always feel stuck, do not hesitate to contact a health care provider,” explains Hakimi. “They can help identify the underlying causes and adapt a plan to help you feel again.”
* These declarations were not evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent a disease.
